Peppery in taste and aroma, arugula is available as both a mature green or in “baby” form. These dark leaves are often found in bagged salad mixtures, but can also be enjoyed on their own sautéed, wilted or stuffed in a wrap or sandwich. The slightly spicy taste adds a zesty, bright flavor to any dish. Arugula is a cruciferous veggie, packed with key nutrients including vitamins A, C and folate. Here are eight yummy ways to make these antioxidant-filled leaves part of your diet.
1. POACHED EGG & ASPARAGUS SALAD | EAT SPIN RUN REPEAT
Enjoy a healthy brunch in less than 30 minutes with this poached egg, asparagus and arugula salad. The silky yolk from the poached egg adds richness to the bright herbs and fresh veggies underneath. Recipe makes 2 servings at 1 egg and 1/2 vegetable mixture each.
Nutrition (per serving): Calories: 208; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 212mg; Sodium: 92mg; Carbohydrate: 15g; Dietary Fiber: 6g; Sugar: 8g; Protein: 13g
2. CITRUSY QUINOA BREAKFAST SALAD | THE MUFFIN MYTH
Get your daily dose of vitamin C with this breakfast salad. Fluffy quinoa is tossed with orange, grapefruit, arugula and avocado for a refreshing, tangy dish. Plus, each serving provides a whopping 146% of your daily required vitamin C. Recipe makes 3 servings.
Nutrition (per serving): Calories: 295; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 15mg; Total Carbohydrate: 34g; Dietary Fiber: 5g; Sugars: 14g; Protein: 7g
3. GRILLED STEAK & POTATO SALAD | MYFITNESSPAL’S RECIPES
Meat-and-potato fans will enjoy this hearty salad featuring flank steak and roasted potatoes. The tangy side salad helps make this a well-balanced, nutritious meal. If you’d rather cut the carbs, omit the potatoes and double up on the mixed greens instead. Recipe makes 4 servings at 4 ounces steak, 1 1/2 cup salad greens, 4 ounces potatoes and 1/4 cup cherry tomatoes each.
Nutrition (per serving): Calories: 386; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 56mg; Sodium: 285mg; Carbohydrate: 26g; Dietary Fiber: 4g; Sugar: 3g; Protein: 36g
4. CORN FRITTERS WITH ROASTED TOMATOES & LIME AIOLI | COOKING LIGHT
Crispy and full of veggies, these pan-fried fritters make the perfect party appetizer or light lunch. Served with a simple lime aioli, prosciutto and peppery arugula, you won’t be able to stop at just one! Reheat in the oven or toaster to crisp them back up. Recipe makes 4 servings.
Nutrition (per serving): Calories: 284; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 49mg; Sodium: 526mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 6g; Protein: 13g
5. SALMON SLIDERS WITH SRIRACHA AIOLI | MYFITNESSPAL’S RECIPES
Omega-3–rich salmon is the perfect fish for grilling. It contains heart-healthy fats which protect the fish from drying out over high heat, letting it stay moist and flavorful. The bold flavor of salmon can handle spice, making it a great pairing with this zesty pepper sauce. Recipe makes 4 servings at 2 sliders each (each includes 2 ounces salmon and 1 tablespoon sauce).
Nutrition (per serving): Calories: 393; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 60mg; Sodium: 609mg; Carbohydrate: 36g; Dietary Fiber: 2g; Sugar: 5g; Protein: 30g
6. GRILLED STEAK WITH BABY ARUGULA & PARMESAN SALAD | COOKING LIGHT
Few people will object to steak for dinner especially if it’s on a bed of lemony arugula salad. This quick, no-fluff recipe will have you enjoying dinner in just 20 minutes! Recipe makes 4 servings at 1 steak, 1 cup arugula salad and 1 lemon half each.
Nutrition (per serving): 258; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 75mg; Sodium: 360mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 1g; Protein: 25g
7. ARUGULA SALAD WITH BALSAMIC PESTO DRESSING | THE HEALTHY MAVEN
Sweet roasted beets, baby arugula and and creamy avocado cubes are combined with a flavorful balsamic pesto dressing. Crispy roasted chickpeas and pistachios add the final touches to make these greens anything but ordinary. Recipe makes 2 servings.
Nutrition (per serving): Calories: 332; Total Fat: 23g; Saturated Fat: 3g; Monounsaturated Fat: 11g; Cholesterol: 3mg; Sodium: 432mg; Carbohydrate: 28g; Dietary Fiber: 9g; Sugar: 7g; Protein: 10g
8. WALDORF CHICKEN WRAP | LOVE & ZEST
Make this simple chicken Waldorf salad for a lunch you can take on-the-go! This recipe remixes leftover rotisserie chicken with common ingredients — plain Greek yogurt, orange juice, mayo, apples and onions. Recipe makes 4 servings at 1 wrap each.
Nutrition (per serving): Calories: 333; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 84mg; Sodium: 976mg; Carbohydrate: 30g; Dietary Fiber: 4g; Sugar: 8g; Protein: 25g
